Conditioning 100 Front Squat (40/25) 100 Pull Ups 100 Burpee 100 K.B.S (24/12)

Strength Snatch Pull 6-6-6-6-6   Bench Press 10-10-10-10-10-14 ‍   Conditioning For Time: 6 RFT 12 DB. Snatch(R/L)(24/12) 18 Toes to Bar...

"DT" [BENCHMARK] 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Time Cap: 18 Minutes

Strength On the 1:30 x 8 Back Squat Same Weight (%85 1 RM) 5-5-5-5-5 Tabata This(16 Min) Burpee Weighted Sit Up Plank Push Up Jumping Squat

Strength On the 1:30 x 8 3 Front Squat Same Weight (%90-95 1 RM) Conditioning For Time: 27-21-15-9-6 Burpees over Bar 15-12-9-6-3 Hang...

Strength Sumo Deadlift &High Pull Same Weight (%85 1 RM) 5-5-5-5-5 Conditioning ''Helen'' 3 Rounds For Time 400 meter Run 21 Kettlebell...

Strength Push Press Same Weight (%85 1 RM) 5-5-5-5-5-5   Pull Ups 5-5-5-5-5 ‍   Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar...

RX’d For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Intermediate For time: 1-mile run 50 pull-ups 100 push-ups...

Conditioning 3 Round For Time 50 Pull-ups 50 Push Ups 800 Meter Run

Strength Bench Press (%85) 5-5-5-5-5-5 Conditioning 5 Rounds For Time: 21 Toes to Bar 15 Burpee 9 HSPU

Back Squats 5-5-5-5-5-5 (%85) Conditioning 4 Rounds For Time: 200-150-100-50 Jump Rope 12 Power Cleans(60/40) 24 Kettlebell Swings(24/12)

HERO (ALPER) W.O.D. For time: 150 Overhead Squat(40/25) Every 5 Min 10 Burpees

Strength 30 Power Snatch (60/40kg) 30 Squat Clean(80/55kg) AMRAP 12: 12 Thrusters 12 Pull Ups 12 Box Jump

Strength Front Squat 5-4-3-2-1 Load Heavy   Dip&Drive+Split Jerk (%85) 1-1-1-1-1   Conditioning Tabata this 8 Min Thrusters Pull Ups Push...

Strength On the 1:30 x 8 1 Clean&Jerk Start with %60 and work up to %90   Conditioning 5 Round For Time 6 Chest to Bar Pull Ups 8...

Strength Deadlift (Find 1 RM) Conditioning 3 Rounds For Time: 100 Double Unders 12 Power Clean(60/40) 21 Box Jumps

Strength 5-5-5-5-5 Strict Press ‍ ‍ Conditioning AMRAP 19: 19 Push Press (50/30) 19 Toes to Bar 19 Squat   Every 2 Minutes 5 Burpee

Warm Up 3 Round of: 15 Overhead Squat 15 Back Extension 15 Arm Circle 15 Mountain Climber   Mobility 0 to 90 Armless Prayer Back Stretch...

GYMNASTIC SKILLS DIPS Top/Bottom Dips Top of Dip hold/bottom of the dip hold 10 Rounds of 10 Sec on 20 Sec off   Assisted Dips 5x 20 Sec...

Warm up 3 Round 50 Single Unders 5 Inch Worm+Push Ups 10 Lunge(Each Side) 15 V-Sit Roll   Mobility Bottom Squat Overhead Activation Good...